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Kettlebell Kickboxing & KBbody

@kkettlebellkickboxing

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KBBody.com
Fitness & Health by Dasha L Anderson, Masters in Exercise Scoence, NASM-PES
Creator @kettlebellkickboxing

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before you do_____, do THIS! by @kkettlebellkickboxing

5

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4 years ago

Sitting much?
Let’s call this 👆your anti-sitting workout
Bc like it or not, you sit much much more then you think and it’s crucial that you off set those hours of tightening your hip flexors and weakening your posterior chain (back, glutes, neck....) with quality moment and properly programmed and executed workouts. .
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I love the routine I just posted Bc it will cover all of your bases:
✔️Conditioning
✔️Strength
✔️Valued basic mobility
✔️Help work against common muscle imbalances
✔️yes, get those core & glutes looking 💯 ✔️help you deal with chronic overuse pain in back, neck, knees
✔️help your movement & athletic performance .
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THE WORKOUT
1min each back to back
Rest as needed
x 5 in a circuit by @kkettlebellkickboxing

45

2

8 years ago

31

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8 years ago

IF you’ve been working out already (prior to getting preggers) and are now finding that in your later term you’re having an issue lifting weights (aka Loading)
These are some of my favorites to keep those butt muscles firm (or as firm as they can be with all of those preggers hormones) and engaged and firing:
REMEMBER strength & conditioning is NOT just about looking 💯, it’s about making sure your body is functioning 100.
And, sitting more with the baby in your belly can inhibit your glute muscles even further.
YOUR GLUTES are those bad boys responsible for keeping your back in tact and out of pain, your knees out of pain and your overall body functioning strong is walking, running and countless other activities. .
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IF YOU’RE A MAMA TO BE that’s lifting already and can still use your weights, NP!
These are great as an add-on super set or warm up to your weighted exercises. .
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IF YOU CAN NO LONGER LIFT WEIGHTS but still want to be active/ feel you can still work them muscles I love this lower body circuit even on its own
.
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IF YOU’RE NOT PREGNANT - these are still great as warm ups, on their own or super sets. . .
I like to do these for time;
Try 1min each
X 1 set for warm up
.
X 5 for a non loaded workout
.
X whatever reps you have of your loaded exercises as a super-set by @kkettlebellkickboxing

30

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8 years ago

#REPOST @dashaanderson ——> Pull Ups, Pistols & Pregnancy
#LetsTalkAboutIt .
I guess this sums up the fears us girls that have trained our bodies to perform have;
Toooooo often people think that women that workout (such a broad statement) are scared of gaining weight, but if you train correctly, long term and on a program you simply:
- Pause
- Laugh a little
- Explain...
No no no no no no no
We are however fearful of losing our performance gains;
I worked for almost three years to be able to execute 6 solid as solid can be pull ups
Worked for a year to do a proper pistol, another year to bang out eight solids back to back .
.
In my second trimester (around 4 months) I began to understand that for the time being I could no longer feel comfortable performing those motions;
*this is specific to me.
Too much strain and improper form due to a lack of ability to engage my core during a full pull up or a good pistol - HEY, there’s a bunny there!!!! And I’m totally cool with modifying or omitting thing for a bit (that’s life 101; we make the adjustment and we keep moving forward with a positive mental attitude and in this case, deep gratitude for the miracle in my belly. .
.
So sure, there’s truth to what ppl outside of this world think,
It would be silly to say we aren’t a bit frustrated or scared at times that those hard earned, discipline rooted, grind and try and try again abilities we’ve earned are slowly making their way beyond the horizon,
and while we aren’t scared of the hard work it will take to get them back-
We do sometimes ask ourselves, with a smile-
Could men handle this?
.
Answer- ughhh, they can go to battle and win wars, and so can we of course.
But babies, nah, they’d buckle. #24weeks #Fitpregnancy #fitpregnancyjourney by @kkettlebellkickboxing

60

2

8 years ago

PREGNANCY POST
*but, you can use this while not pregnant too. *** only for those who worked out prior to pregnancy & feel comfortable with this motion. // need new modification. .
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So as research evolves so does the discussion of laying on your back while pregnant (trimester 2/3)
I was 100% okay with all of my dead bug variations until month 5, when I found just a lack of engagement and comfortability in many of my favorite ‘on my back’ motions.
As research goes,
It's fine to lie on your back for a few minutes. But as your uterus gets heavier, it can cut off circulation to your legs and feet, as well as to your baby. CAN, doesn’t mean it does. And this is why I’m an advocate of never starting anything new in fitness while pregnant.
You need a reference and to know how the movement should feel and engage, this way as the body changes you can understand when and what the cut off points are. .
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THE OPTION ABOVE
really helped me feel comfortable with my frog pumps and hip thrusters— a common warm up or super set cool down (50-100 of these bad boys) at the end of a workout.
Helping further sculpt and agate my glutes. .
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I love the bosu because it elevates my back off of the ground just enough to take any tension off of the back.
So, if you miss your hip bridges— maybe see if the bosu feels better. .
SHOWN ARE 5 variations, one not shown is the band abduction. .
✔️Reg hip/ glute bridges on bosu
✔️Froggie on bodu
✔️Banded with Abduction (push out against band)
✔️Dongle beg glute bridge ✔️Loaded — notice I am NOT placing/ resting kB on my hips, but holding fully with arms. . #pregnancy #pullup #fitpregnancy #fitness .
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#fitness
#dailyWorkout
#health
#nutrition
#strength
#kettlebells
#longevity
#tone
#lean
#kettlebell
#core
#bootysculpt
#strongisbeautiful
#workout #warmups #kettlebellworkout by @kkettlebellkickboxing

57

2

8 years ago

PULL-UPS & Pregnancy;
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*** this post is a ref, not a prescription.
*** this post is specific to those who have been working out prior to getting pregnant, and could already excite a pull up in their workouts.
.
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KEY POINTS:
✔️Prior to getting pregnant I worked hard (a few years) on a solid program to execute 6 solid pull ups. ✔️So in my first trimester I slowly began to lose the 6, working to 5, 4 and by month 4: 3 pull ups. ✔️Then with-in what seemed like a week I was struggling at 1. ✔️it’s not that my arms or back got weaker, it’s that I cannot properly engage my abs/ core
.
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FOUR MODIFICATIONS in progression;
.
ONCE you can’t execute a ‘proper-feel-good-pull-up’
1. FLEX ARM HANG over bar
2. BAND ASSISTED pull up
3. TRX LOW HANG pull-up
4. And to keep the inverted row in your protocol, but just take out the leverage as you get further into pregnancy by having a more upright stance. #pregnancy #pullup #fitpregnancy #fitness .
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#fitness
#dailyWorkout
#health
#nutrition
#strength
#kettlebells
#longevity
#tone
#lean
#kettlebell
#core
#bootysculpt
#strongisbeautiful
#workout #warmups #kettlebellworkout taken in Anderson's Martial Arts Academy by @kkettlebellkickboxing

52

5

8 years ago

Hey guys today,
It’s going to be a MIXTURE of spine mobility & posterior chain activation
.
A one-for-one with dual benefit!
First #kettlebell swing (and all variations)
Second spine mobility as ‘exercise/active rest)
.
IDEAL;
As a short & highly effective for our if you’ve been sitting all day, feel locked up,
Or
If you’re an athlete or recreational athlete whose looking for a healthier back and a stronger drive and hip explosiveness .
HOW TO DO THIS?
1st KNOW for to do a good kettlebell Swing
Then,
1min a move
5 sets in a circuit & done! 🙏 .
.
❤️this? TAG A BUDDY! .
.
#fitness
#dailyWorkout
#health
#nutrition
#strength
#kettlebells
#longevity
#tone
#lean
#kettlebell
#core
#bootysculpt
#strongisbeautiful
#workout by @kkettlebellkickboxing

20

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8 years ago

#Repost @kettlebellkickboxing
・・・
Today’s Monday Sweat & Strengthen routine includes MOBILITY to get your smaller, weak and in active muscles nice and activated
THIS WLL FEEL 💯💯 if you were sitting a lot this long weekend (no judgement!)
.
Listen with volume,
But, we basically snuck in your mobility work and activation work in your ‘rest sets’
However once you get these ‘in btw’ exercises going you will feel your back BURNING -
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IDEAL FOR SITTING;
When you sit you develop an upper-cross syndrome;
Tight hip-flexors
Weak/ inactive glutes
Forward posture
Tight chest & pecks
Week and long rounded back
.
In EXERCISE / SPORT
IF you don’t activate those weak and tight muscles correctly you’ll suffer overuse, weakness, injuries
.
THE PROGRESSIONS ABOVE ✔️Work directly to activate glutes & posterior chain
✔️Stability in core (that gun slinger)
✔️Activate the back - specifically smaller weaker upper and mid back areas
.
Not only will you gain strength and endurance- sweat and feel great, but I g fat & building muscle,
BUT- you’ll work to correct any ‘length tension’ muscle imbalances caused by sitting
Sitting when you: eat, chill, read, work, commute, chill more... the reg stuff
.
THE MOVES/ WORKOUT
1min kB swing to half-beat swing
1min mobility left - get as far as you can, hip can turn
1min mobility right - just as shown!
1min gunslinger left
1min mobility left
1min gun slinger right
1min mobility right
1min swing switch w/ single arm half beat - keep shoulder in line & Lats packed
1min back mobility as shown - no shrugging shoulders
.
REST 2mins
Realest above circuit 2-4x by @kkettlebellkickboxing

11

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8 years ago

Make a #kettlebell LADDER! Stack up diff weights & kill it today:
・・・
This mornings workout is....
The KB STOPLIGHT Session
1. 20 deep mobility swings
2. 20 explosive shallow power swings
3. 20 deadlifts
4. 20 bent over double kb rows
5. 20 elevated kb push-ups
6. 20 squat thrusters - squat to overhead press
7. 20 KB dips * ANY ORDER you like. ** REST as long as you need anytime
Then 18/16/14/12/10
DONE!!!
Or finish to 0 (that's super advanced)
**Dashas KB's are super heavy; 86lb kb swing! 140 deadlifts, 45lb rows, 35lb overhead press
So do not -DO NOT be fearful of going heavier and only doing 20-10. It's better then going super light and finishing at 0. -👉👉🏾 TAG A FRIEND to dare then to do this!!!
☝🏽 PLEASE form 1st. Hip hinge. Back straight. .
Why the STOPLIGHT? Bc, KB WEIGHT matters;
FYI; you learn this in KBIA
You can swing and deadlift more weight then you can row or press.
You can push press more weight then you can press.
You can swing and deadlift more weight then you can squat.
You can row more weight then you can press.
So - STOPLIGHT, stop at diff color (diff weighted #kettlebells)
Bc training WEIGHT APPROPRIATE is the key to getting great results! . .
.

#Fitness #health #fitness #fit #kettlebells #kettlebell #fitnessaddict #fitspo #workout #cardio #gym #train #training #health #active #eatclean #exercise #kettlebells #kettlebell #mobility #calisthenics #dailyWorkouts #kettlebellkickboxing #fit #workoutmoves #dailyworkout #kettlebellcomplexes by @kkettlebellkickboxing

6

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8 years ago

SMART CORE & ABS
・・・
Abs Core - listen with volume Bc as I said in the video the position of the weight plate is ESSENTIAL — follow what it’s fixed like in every motion and pay attention to form.
Go slow.
1min each move. *NOTE move 2: standing with the weight plate overhead is very advanced. So try without or light first.
x4 rounds. || my hoodie?! It’s from @superareshop 💯💯 🙏 .
.
❤️this? TAG A BUDDY! .
.
#fitness
#dailyWorkout
#health
#nutrition
#strength
#kettlebells
#longevity
#tone
#lean
#kettlebell
#core
#bootysculpt
#strongisbeautiful
#workout by @kkettlebellkickboxing

5

0

8 years ago

#GET UP - literally ・・・
hey guys,
today its your GET UP - workout
no literally...
.
So, GET UP and try this
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THE WORKOUT:
1min of each (on each side when needed)
rest 15-30 secs between
x 5 sets
after you finish one whole series (circuit) rest 1-2mins before coming back for the next set
Go slow
.
THE FORM
On the first motion (option two- coming up with KB at chest is the more beginner option)
On the second exercise (traditional TGU) I am holding the kettlebell bottoms up which is way more advanced, so go reg grip or use a light weight if and when needed
On the last one, bring the kettlebell chest level before coming all the way up, to make it a less complex motion (the version shown is VERY ADVANCED) just because the KB stays overhead as I get up

GET UP FORM
If you are new to these, don't load at the first set
Learn them non-loaded but by holding a weightless reference point like a shoe, then load very very slowly .
.
#fitness
#dailyWorkout
#health
#nutrition
#strength
#kettlebells
#longevity
#tone
#lean
#kettlebell
#core
#bootysculpt
#strongisbeautiful
#workout by @kkettlebellkickboxing

8

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8 years ago